PopotamRecipes
Open the app
small price, big dish

Green lentil and carrot soup with whole wheat toast

An everyday dish for 2, ready in 30 minutes, around $1.31 a serving. People actually plan it with Popotam, and it's in season in October.

30mintotal
≈ $1.31a serving
624kcalper serving
28gof protein
VegetarianIn season in OctoberFreezes well
Let's cook
Green lentil and carrot soup with whole wheat toast, a serving idea
AI-generated image · Serving idea
Add to my week

Step-by-step recipe

check things off as you go

  1. Prep the veggies

    Peel the 2 onions and the 4 carrots. Finely slice the onions and cut the carrots into small dice or thin rounds.

  2. Rinse the lentils

    Put the 160 g of green lentils in a colander or a bowl of water, rinse them in cold water and pick out any little stones. Green lentils don't need soaking.

  3. Sauté the onions

    Heat the 2 tbsp of olive oil in the saucepan over medium heat. Add the onions and sauté them, stirring, until they're translucent.

  4. Add the carrots and curry

    Add the carrots and the 2 tsp of curry powder to the saucepan. Stir for 2 minutes so the spices coat the veggies.

  5. Add the lentils and water

    Add the lentils to the saucepan with the veggies, then cover with about 1 l of water. Bring to a boil over high heat.

    Tip · Don't salt the water before cooking the lentils, salt can keep them from softening properly. Only salt at the end.

  6. Cook the soup

    Turn down to low and let it simmer, covered, at a gentle bubble. The lentils should be tender and the carrots super soft after 25 minutes. Add a little water if it reduces too much.

  7. Toast the bread

    During the last 5 minutes of cooking, toast the 4 slices of whole wheat bread in the toaster or in the oven at 200 °C until golden.

  8. Season and serve

    Taste the soup and add salt and pepper to taste. Ladle it piping hot into two bowls, with the toast on the side.

    Tip · If you like a creamier soup, mash a ladleful of lentils and carrots against the side of the saucepan with the back of the spoon, then stir.
And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 624 kcal. 49% comes from carbs, 18% from protein and 24% from fat.

77 gCarbs
28 gProtein
17 gFat
Per serving (the dish for 2, divided by 2)
Energy624 kcal
Protein28.3 g
Carbs76.9 g
of which sugars16.9 g
Fat16.8 g
of which saturated fat2.9 g
Fiber26.1 g
Salt1.1 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $1.31 a serving, adding up the average prices of the ingredients you need to buy.

≈ $2.62for 2 people
≈ $1.31a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

2 days in the fridge, in a closed container, once cooled within two hours. And it freezes really well.

2 daysin the fridge
Very wellin the freezer, thaw it in the fridge the day before

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

Popotam plans your whole week

Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

Build my week

This dish is also an idea for…

Cheap meal ideas, under $2.50 a serving

With the same ingredients

green lentils, carrots, onion…